Barbell Shrugs vs Dumbbell Shrugs Strength Standards
Compare your barbell shrugs and dumbbell shrugs against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
For Barbell Shrugs, enter total barbell weight. For Dumbbell Shrugs, enter weight per dumbbell. Use a strict, repeatable barbell shrugs set that follows the canonical setup, range, and lockout rules and a strict, repeatable dumbbell shrugs set that follows the canonical setup, range, and lockout rules. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Shrugs vs Dumbbell Shrugs Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell shrugs and dumbbell shrugs to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell shrugs and dumbbell shrugs.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Barbell Shrugs / Dumbbell Shrugs, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Barbell Shrugs vs Dumbbell Shrugs Standards
How to read the table: The first number is Barbell Shrugs; the second is Dumbbell Shrugs. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 91 / 84 lb 41.3 / 38.1 kg | 133 / 126 lb 60.3 / 57.2 kg | 182 / 172 lb 82.6 / 78 kg | 231 / 218 lb 104.8 / 98.9 kg |
| 130 lb 59 kg | 96 / 89 lb 43.5 / 40.4 kg | 141 / 133 lb 64 / 60.3 kg | 192 / 182 lb 87.1 / 82.6 kg | 244 / 230 lb 110.7 / 104.3 kg |
| 140 lb 63.5 kg | 101 / 93 lb 45.8 / 42.2 kg | 148 / 140 lb 67.1 / 63.5 kg | 202 / 191 lb 91.6 / 86.6 kg | 256 / 241 lb 116.1 / 109.3 kg |
| 150 lb 68 kg | 106 / 97 lb 48.1 / 44 kg | 155 / 146 lb 70.3 / 66.2 kg | 211 / 200 lb 95.7 / 90.7 kg | 268 / 253 lb 121.6 / 114.8 kg |
| 160 lb 72.6 kg | 111 / 102 lb 50.3 / 46.3 kg | 161 / 152 lb 73 / 68.9 kg | 220 / 209 lb 99.8 / 94.8 kg | 280 / 264 lb 127 / 119.7 kg |
| 170 lb 77.1 kg | 115 / 106 lb 52.2 / 48.1 kg | 168 / 159 lb 76.2 / 72.1 kg | 229 / 217 lb 103.9 / 98.4 kg | 292 / 275 lb 132.4 / 124.7 kg |
| 180 lb 81.6 kg | 120 / 110 lb 54.4 / 49.9 kg | 175 / 165 lb 79.4 / 74.8 kg | 238 / 226 lb 108 / 102.5 kg | 303 / 286 lb 137.4 / 129.7 kg |
| 190 lb 86.2 kg | 124 / 114 lb 56.2 / 51.7 kg | 181 / 171 lb 82.1 / 77.6 kg | 247 / 234 lb 112 / 106.1 kg | 314 / 296 lb 142.4 / 134.3 kg |
| 200 lb 90.7 kg | 128 / 118 lb 58.1 / 53.5 kg | 187 / 177 lb 84.8 / 80.3 kg | 256 / 242 lb 116.1 / 109.8 kg | 325 / 306 lb 147.4 / 138.8 kg |
| 210 lb 95.3 kg | 133 / 122 lb 60.3 / 55.3 kg | 193 / 183 lb 87.5 / 83 kg | 264 / 250 lb 119.7 / 113.4 kg | 336 / 316 lb 152.4 / 143.3 kg |
| 220 lb 99.8 kg | 137 / 126 lb 62.1 / 57.2 kg | 200 / 189 lb 90.7 / 85.7 kg | 272 / 258 lb 123.4 / 117 kg | 346 / 326 lb 156.9 / 147.9 kg |
| 230 lb 104.3 kg | 141 / 129 lb 64 / 58.5 kg | 206 / 194 lb 93.4 / 88 kg | 281 / 266 lb 127.5 / 120.7 kg | 357 / 336 lb 161.9 / 152.4 kg |
| 240 lb 108.9 kg | 145 / 133 lb 65.8 / 60.3 kg | 212 / 200 lb 96.2 / 90.7 kg | 289 / 273 lb 131.1 / 123.8 kg | 367 / 346 lb 166.5 / 156.9 kg |
| 250 lb 113.4 kg | 149 / 137 lb 67.6 / 62.1 kg | 217 / 205 lb 98.4 / 93 kg | 297 / 281 lb 134.7 / 127.5 kg | 377 / 355 lb 171 / 161 kg |
| 260 lb 117.9 kg | 153 / 141 lb 69.4 / 64 kg | 223 / 211 lb 101.2 / 95.7 kg | 304 / 288 lb 137.9 / 130.6 kg | 387 / 365 lb 175.5 / 165.6 kg |
| 270 lb 122.5 kg | 157 / 144 lb 71.2 / 65.3 kg | 229 / 216 lb 103.9 / 98 kg | 312 / 296 lb 141.5 / 134.3 kg | 397 / 374 lb 180.1 / 169.6 kg |
| 280 lb 127 kg | 161 / 148 lb 73 / 67.1 kg | 234 / 221 lb 106.1 / 100.2 kg | 320 / 303 lb 145.1 / 137.4 kg | 407 / 383 lb 184.6 / 173.7 kg |
| 290 lb 131.5 kg | 164 / 151 lb 74.4 / 68.5 kg | 240 / 227 lb 108.9 / 103 kg | 327 / 310 lb 148.3 / 140.6 kg | 416 / 392 lb 188.7 / 177.8 kg |
| 300 lb 136.1 kg | 168 / 155 lb 76.2 / 70.3 kg | 245 / 232 lb 111.1 / 105.2 kg | 335 / 317 lb 152 / 143.8 kg | 426 / 401 lb 193.2 / 181.9 kg |
Women’s Barbell Shrugs vs Dumbbell Shrugs Standards
How to read the table: The first number is Barbell Shrugs; the second is Dumbbell Shrugs. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 52 / 48 lb 23.6 / 21.8 kg | 78 / 73 lb 35.4 / 33.1 kg | 110 / 103 lb 49.9 / 46.7 kg | 143 / 133 lb 64.9 / 60.3 kg |
| 110 lb 49.9 kg | 55 / 51 lb 24.9 / 23.1 kg | 83 / 78 lb 37.6 / 35.4 kg | 117 / 110 lb 53.1 / 49.9 kg | 153 / 141 lb 69.4 / 64 kg |
| 120 lb 54.4 kg | 59 / 54 lb 26.8 / 24.5 kg | 88 / 83 lb 39.9 / 37.6 kg | 124 / 116 lb 56.2 / 52.6 kg | 162 / 150 lb 73.5 / 68 kg |
| 130 lb 59 kg | 62 / 57 lb 28.1 / 25.9 kg | 93 / 87 lb 42.2 / 39.5 kg | 131 / 123 lb 59.4 / 55.8 kg | 171 / 158 lb 77.6 / 71.7 kg |
| 140 lb 63.5 kg | 65 / 60 lb 29.5 / 27.2 kg | 97 / 92 lb 44 / 41.7 kg | 138 / 129 lb 62.6 / 58.5 kg | 180 / 166 lb 81.6 / 75.3 kg |
| 150 lb 68 kg | 68 / 63 lb 30.8 / 28.6 kg | 102 / 96 lb 46.3 / 43.5 kg | 144 / 135 lb 65.3 / 61.2 kg | 188 / 174 lb 85.3 / 78.9 kg |
| 160 lb 72.6 kg | 71 / 66 lb 32.2 / 29.9 kg | 106 / 100 lb 48.1 / 45.4 kg | 150 / 141 lb 68 / 64 kg | 196 / 182 lb 88.9 / 82.6 kg |
| 170 lb 77.1 kg | 74 / 68 lb 33.6 / 30.8 kg | 111 / 104 lb 50.3 / 47.2 kg | 157 / 147 lb 71.2 / 66.7 kg | 204 / 189 lb 92.5 / 85.7 kg |
| 180 lb 81.6 kg | 77 / 71 lb 34.9 / 32.2 kg | 115 / 108 lb 52.2 / 49 kg | 163 / 152 lb 73.9 / 68.9 kg | 212 / 196 lb 96.2 / 88.9 kg |
| 190 lb 86.2 kg | 80 / 74 lb 36.3 / 33.6 kg | 119 / 112 lb 54 / 50.8 kg | 169 / 158 lb 76.7 / 71.7 kg | 220 / 204 lb 99.8 / 92.5 kg |
| 200 lb 90.7 kg | 82 / 76 lb 37.2 / 34.5 kg | 124 / 116 lb 56.2 / 52.6 kg | 174 / 164 lb 78.9 / 74.4 kg | 228 / 211 lb 103.4 / 95.7 kg |
| 210 lb 95.3 kg | 85 / 79 lb 38.6 / 35.8 kg | 128 / 120 lb 58.1 / 54.4 kg | 180 / 169 lb 81.6 / 76.7 kg | 235 / 218 lb 106.6 / 98.9 kg |
| 220 lb 99.8 kg | 88 / 81 lb 39.9 / 36.7 kg | 132 / 124 lb 59.9 / 56.2 kg | 186 / 174 lb 84.4 / 78.9 kg | 243 / 225 lb 110.2 / 102.1 kg |
| 230 lb 104.3 kg | 90 / 84 lb 40.8 / 38.1 kg | 136 / 128 lb 61.7 / 58.1 kg | 191 / 180 lb 86.6 / 81.6 kg | 250 / 231 lb 113.4 / 104.8 kg |
| 240 lb 108.9 kg | 93 / 86 lb 42.2 / 39 kg | 140 / 131 lb 63.5 / 59.4 kg | 197 / 185 lb 89.4 / 83.9 kg | 257 / 238 lb 116.6 / 108 kg |
How Your Barbell Shrugs vs Dumbbell Shrugs Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell shrugs strength level
The standards use the sex-specific targets from the individual Barbell Shrugs tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the dumbbell shrugs strength level
The standards use the sex-specific targets from the individual Dumbbell Shrugs tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the barbell shrugs | Adjust barbell shrugs targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell shrugs | Adjust dumbbell shrugs targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Barbell Shrugs and Dumbbell Shrugs Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the dumbbell shrugs standard is higher; below zero means the barbell shrugs standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5.9 → 11.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell shrugs standard minus the barbell shrugs standard. A plus sign means the dumbbell shrugs standard is higher. A minus sign means the barbell shrugs standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −7 lb −3.2 kg | −7 lb −3.1 kg | −10 lb −4.6 kg | −13 lb −5.9 kg |
| 130 lb 59 kg | −7 lb −3.1 kg | −8 lb −3.7 kg | −10 lb −4.5 kg | −14 lb −6.4 kg |
| 140 lb 63.5 kg | −8 lb −3.6 kg | −8 lb −3.6 kg | −11 lb −5 kg | −15 lb −6.8 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −9 lb −4.1 kg | −11 lb −5 kg | −15 lb −6.8 kg |
| 160 lb 72.6 kg | −9 lb −4 kg | −9 lb −4.1 kg | −11 lb −5 kg | −16 lb −7.3 kg |
| 170 lb 77.1 kg | −9 lb −4.1 kg | −9 lb −4.1 kg | −12 lb −5.5 kg | −17 lb −7.7 kg |
| 180 lb 81.6 kg | −10 lb −4.5 kg | −10 lb −4.6 kg | −12 lb −5.5 kg | −17 lb −7.7 kg |
| 190 lb 86.2 kg | −10 lb −4.5 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −18 lb −8.1 kg |
| 200 lb 90.7 kg | −10 lb −4.6 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −19 lb −8.6 kg |
| 210 lb 95.3 kg | −11 lb −5 kg | −10 lb −4.5 kg | −14 lb −6.3 kg | −20 lb −9.1 kg |
| 220 lb 99.8 kg | −11 lb −4.9 kg | −11 lb −5 kg | −14 lb −6.4 kg | −20 lb −9 kg |
| 230 lb 104.3 kg | −12 lb −5.5 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −21 lb −9.5 kg |
| 240 lb 108.9 kg | −12 lb −5.5 kg | −12 lb −5.5 kg | −16 lb −7.3 kg | −21 lb −9.6 kg |
| 250 lb 113.4 kg | −12 lb −5.5 kg | −12 lb −5.4 kg | −16 lb −7.2 kg | −22 lb −10 kg |
| 260 lb 117.9 kg | −12 lb −5.4 kg | −12 lb −5.5 kg | −16 lb −7.3 kg | −22 lb −9.9 kg |
| 270 lb 122.5 kg | −13 lb −5.9 kg | −13 lb −5.9 kg | −16 lb −7.2 kg | −23 lb −10.5 kg |
| 280 lb 127 kg | −13 lb −5.9 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −24 lb −10.9 kg |
| 290 lb 131.5 kg | −13 lb −5.9 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −24 lb −10.9 kg |
| 300 lb 136.1 kg | −13 lb −5.9 kg | −13 lb −5.9 kg | −18 lb −8.2 kg | −25 lb −11.3 kg |
How Women’s Barbell Shrugs and Dumbbell Shrugs Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
4.6 → 8.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell shrugs standard minus the barbell shrugs standard. A plus sign means the dumbbell shrugs standard is higher. A minus sign means the barbell shrugs standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −4 lb −1.8 kg | −5 lb −2.3 kg | −7 lb −3.2 kg | −10 lb −4.6 kg |
| 110 lb 49.9 kg | −4 lb −1.8 kg | −5 lb −2.2 kg | −7 lb −3.2 kg | −12 lb −5.4 kg |
| 120 lb 54.4 kg | −5 lb −2.3 kg | −5 lb −2.3 kg | −8 lb −3.6 kg | −12 lb −5.5 kg |
| 130 lb 59 kg | −5 lb −2.2 kg | −6 lb −2.7 kg | −8 lb −3.6 kg | −13 lb −5.9 kg |
| 140 lb 63.5 kg | −5 lb −2.3 kg | −5 lb −2.3 kg | −9 lb −4.1 kg | −14 lb −6.3 kg |
| 150 lb 68 kg | −5 lb −2.2 kg | −6 lb −2.8 kg | −9 lb −4.1 kg | −14 lb −6.4 kg |
| 160 lb 72.6 kg | −5 lb −2.3 kg | −6 lb −2.7 kg | −9 lb −4 kg | −14 lb −6.3 kg |
| 170 lb 77.1 kg | −6 lb −2.8 kg | −7 lb −3.1 kg | −10 lb −4.5 kg | −15 lb −6.8 kg |
| 180 lb 81.6 kg | −6 lb −2.7 kg | −7 lb −3.2 kg | −11 lb −5 kg | −16 lb −7.3 kg |
| 190 lb 86.2 kg | −6 lb −2.7 kg | −7 lb −3.2 kg | −11 lb −5 kg | −16 lb −7.3 kg |
| 200 lb 90.7 kg | −6 lb −2.7 kg | −8 lb −3.6 kg | −10 lb −4.5 kg | −17 lb −7.7 kg |
| 210 lb 95.3 kg | −6 lb −2.8 kg | −8 lb −3.7 kg | −11 lb −4.9 kg | −17 lb −7.7 kg |
| 220 lb 99.8 kg | −7 lb −3.2 kg | −8 lb −3.7 kg | −12 lb −5.5 kg | −18 lb −8.1 kg |
| 230 lb 104.3 kg | −6 lb −2.7 kg | −8 lb −3.6 kg | −11 lb −5 kg | −19 lb −8.6 kg |
| 240 lb 108.9 kg | −7 lb −3.2 kg | −9 lb −4.1 kg | −12 lb −5.5 kg | −19 lb −8.6 kg |
Barbell Shrugs and Dumbbell Shrugs Exercises Used by This Calculator
This calculator uses a strict barbell shrugs and a strict dumbbell shrugs. Use strict Barbell Shrugs and Dumbbell Shrugs sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
Use a strict, repeatable Barbell Shrugs
Total barbell load is used Straight barbell held in both hands in front of the thighs Counted reps start from stable standing posture Feet planted and body position stable Shoulders begin lowered or neutral before each rep Clear shoulder elevation required Enter total barbell weight. Keep the same equipment and setup when retesting.
Use a strict, repeatable Dumbbell Shrugs
Total paired-dumbbell load is used, meaning both dumbbells combined Matched dumbbells are held at the sides in a neutral grip Counted reps start from a stable standing posture with feet planted Each rep starts with shoulders lowered or neutral Each rep requires clear bilateral shoulder elevation plus controlled top and lowering phases Arms stay straight or nearly straight; do not lift the dumbbells with elbow flexion Enter weight per dumbbell. Keep the same equipment and setup when retesting.
Enter one recent Barbell Shrugs set and one recent Dumbbell Shrugs set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Barbell Shrugs — View the individual Barbell Shrugs standards and next strength-level target.
- Dumbbell Shrugs — View the individual Dumbbell Shrugs standards and next strength-level target.
- Barbell High Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Rack Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.